Attach two handles to the pulley machine and position them slightly higher than your shoulders.
Stand in the center of the machine and grip the handles with your palms facing towards the ceiling. You arms should be fully extended and parallel to the floor with your feet placed at shoulder width apart. This is your starting position.
Exhale begin to bring the handles towards your head until your forearms and biceps are touching.
Pause briefly and squeeze your biceps in this position.
Inhale and slowly return to your starting position.